5 Best Natural Supplements For Anxiety, Depression And Stress

Hello readers! Have you ever felt like life is getting too hectic, and you can't seem to catch a break? Managing our emotions and keeping ourselves balanced and healthy daily is very tough. With so many expectations to meet, work pressures, financial worries, and personal relationships to manage, it's no wonder that stress, anxiety, and depression have become such common experiences for many of us. But remember, you are not alone in this struggle.   

According to the WHO, Anxiety disorders are the world's most common mental disorders, affecting 301 million people in 2019. Not only this, but women are also more prone to anxiety disorder than men. 

The good news is that natural remedies and supplements can help you prevent and manage anxiety, stress, and depression. Incorporating simple lifestyle changes and natural remedies into your daily routine can boost your mood, reduce stress levels, and improve your overall quality of life. 

In this blog post, we'll explore some of the most effective supplements for anxiety, stress, and depression and how you can easily incorporate them into your daily life. So, without further ado, let's get started! 

Table of Contents  

1. 5 Best Supplements For Anxiety And Stress 
2. 4 Effective Herbal Remedies For Anxiety   
3. Important Vitamins For Preventing Anxiety   
4. How Does Magnesium Help with Anxiety? 
5. The Final Say  
6. FAQs    
7. References 

5 Best Supplements For Anxiety And Stress 

Here are the 5 best supplements for stress and anxiety that are natural and effective: 
 

1. B Vitamins  

You can start by adding vitamin B to your diet to prevent anxiety. These vitamins help manage stress levels in your body. Research shows that low levels of vitamin B12 can lead to depression and anxiety while consuming B vitamin-rich foods like Marmite and Vegemite can improve anxiety and stress levels.  

While a balanced diet can provide enough B vitamins, some people, like vegetarians and vegans, may need to take supplements or find alternative sources of vitamins B12 and B2, as these vitamins are mainly found in animal-based foods. 
 

2. Amino Acids  

Another great supplement for anxiety is amino acids like L-theanine, L-lysine, and L-tryptophan. These amino acids are present in various foods like green tea, meat, fish, dairy products, legumes, fruits, vegetables, milk, poultry, and cheese oats. L-theanine, found in green and black tea, has a calming effect on the mind and body.  

A study found that people who took a beverage containing 200 mg of L-theanine had lower stress levels and cortisol after a challenging task. However, it is crucial to start with a low dose of L-theanine, at most 400 mg, without consulting a doctor. Also, it is not advisable to take L-theanine with sedatives or midazolam. 

3. Omega 3 Fatty Acids 

The next supplement is for anxiety. Omega-3 fats are also important for overall mental health and can be found in foods like fish and flaxseed. Our body cannot produce these fats independently, so we must get them from our food. Studies have shown that taking an omega-3 supplement, like fish oil, could be helpful for people experiencing anxiety.   

Furthermore, a shortage of omega-3 fats in our diet might raise the risk of anxiety and depression, but taking omega-3 supplements may help prevent or treat these diseases. However, omega-3 fatty acids can interact with some medications, so if you have any health concerns or are using prescription medications, you should check with a doctor before taking omega-3 supplements. 

4. Magnesium  

Magnesium is a vital mineral that helps our bodies function properly. Some research suggests that taking magnesium supplements can benefit those who are anxious. However, the quality of evidence could be better. Some people with anxiety related to premenstrual syndrome have also benefitted from taking magnesium supplements. You can get magnesium by eating whole wheat, spinach, quinoa, almonds and cashews, dark chocolate, and black beans.  
 

5. Vitamin C 

This vitamin is not just good for the immune system but also for the brain and can help reduce stress and anxiety. It's an essential antioxidant for maintaining a healthy central nervous system. Vitamin C deficiency is linked to stress-related illnesses, and taking a supplement can improve mood and lower anxiety. So, ensure to include vitamin C-rich foods in your diet or take a supplement for its benefits beyond just immune support. 

4 Effective Herbal Remedies For Anxiety   

Several herbal remedies have been studied as treatments for anxiety:   

1. Chamomile 

Chamomile is a flower that has long been used to help people feel calm. Some studies suggest that taking chamomile supplements might be useful for people who have Generalized Anxiety Disorder (GAD).  However, researchers need to do more studies to be sure. In one study, people who took chamomile extract for 8 weeks had fewer symptoms of GAD, similar to those who took an anti-anxiety drug.  

Another study found that people who took chamomile extract three times a day had fewer GAD symptoms than those who took a placebo. People can take chamomile supplements, drink tea, or use chamomile essential oils. But, it is important to talk to a doctor before taking chamomile because it may interact with other medicines. 

2. Lavender 

Lavender is a plant known for its relaxing scent, which some people find helpful for easing anxiety. While it is used by many for this purpose, research into its effectiveness has produced mixed results, according to the National Center for Complementary and Integrative Health (NCCIH). However, a 2017 study found that people who used lavender aromatherapy before surgery had lower anxiety levels than those who did not.  

The essential oil can be inhaled through an oil diffuser or applied to the skin after being diluted with a carrier oil like olive or coconut oil. It is worth noting that lavender may boost the effects of certain pharmaceuticals, such as antidepressants, sedatives, and anxiety medications. As a result, it is recommended that people consult with a healthcare expert before using lavender in conjunction with any medication. 

3. Lemon Balm 

Lemon balm, a herb with a lemon-like aroma, is well-known for its calming properties. According to a 2016 study, drinking lemon balm tea or Melissa officinalis can improve anxiety symptoms and sleep quality in people who have experienced burns.  

Another 2019 study found consuming 1.5 grams of dried lemon balm capsules once a day will help reduce anxiety in persons who have just had heart bypass surgery. However, lemon balm may interact with sedatives, so ask your doctor before using it, especially if you are taking any drugs.   

4. Ashwagandha 

Ashwagandha is a herb that has been shown to assist some people cope with stress and anxiety. It possesses anti-inflammatory and antioxidant properties that promote general quality of life.  It works by acting on the GABA receptor, which regulates anxiety responses. Small studies have shown that ashwagandha root extract supplements can help decrease anxiety, stress, and depression. It has also been found to improve sleep and general well-being. 

Important Vitamins For Preventing Anxiety   

Vitamins alone will not treat your anxiety, but they do help improve your overall health and mood. A review of 24 studies indicates that vitamin supplementation may have beneficial and efficacious prospects in treating anxiety. In combination with anxiety therapy, medication, and self-help therapies, vitamins can be a part of your integrated treatment approach for managing anxiety levels.  

Many of the best vitamins for dealing with anxiety include water-soluble vitamins, which dissolve quickly in the body, and fat-soluble vitamins, which circulate through the bloodstream and are stored in the body when unused.   

How Does Magnesium Help with Anxiety? 

Magnesium is a mineral that helps our bodies function properly. It can help control blood pressure, maintain nerve and muscle function, and produce energy. Studies have shown that magnesium can also help decrease anxiety symptoms. Here are some of the properties of magnesium that help to prevent stress and anxiety: 

• It can regulate chemical messengers commonly known as neurotransmitters in the brain, reducing activity in the body.  
• It also helps to control your stress response system and cortisol levels.  
• Stress and anxiety can make your muscles tense. Magnesium is a nutrient that helps muscles relax. Not having enough magnesium can cause muscle tension and spasms. 
• A good amount of magnesium can improve your sleep quality due to its ability to control the neurotransmitter GABA, which is significant for sleep.  

The Final Say  

If you're dealing with anxiety, there are natural ways to help reduce your symptoms. Supplements for anxiety like B vitamins, magnesium, vitamin D, and ashwagandha, as well as natural remedies like chamomile, lavender, and omega-3 fatty acids, can all be helpful. Additionally, habits like meditation, regular exercise, and journaling can also help reduce anxiety symptoms.  

However, suppose your anxiety is seriously impacting your quality of life. In that case, it's important to talk to your doctor to get guidance on what natural anxiety relief methods are right for you. They will be able to assess your situation and help you find the most effective treatment plan to get the help you need. For more information on supplements, visit ToneOp Care!